04/07/2019

Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: Take 20 to 25 minutes to complete the following.

A. Front Squats:

— 2×10 @ 50-60%

— 2×8 @ 60-70%

— 2×6 @ 70-80% (Record in Wodify!)

B. Back Squats:

— 2×6 @ 70-80% (Record in Wodify)

— 2×8 @ 60-70%

— 2×10 @ 50-60%

**Superset with Strict Pull-Ups using the following rep scheme per “squat set” — total of 12-sets — including both Front and Back Squats.

Pull-Up Rep Scheme: 1-2-3-4-5-4-3-2-1-2-3-4x

WOD: SEE BELOW

STR A: Front Squat (SEE ABOVE)

STR A: Back Squat (SEE ABOVE)

WOD: Metcon (Time)

6-Rounds (20-min cap):

— 5x Hang Power Snatches (Rx 75/55,+95/65)

— 20x Double Unders (Rx+) or 60x Singles

— 300m Run